keto fish pie

O.k. I actually thought I’ll have to wait for months to eat my beloved fish pie again when I began this low-carb diet thingy. If you are new to the low-carb life, read all about low-carb in this post. I decided more than a month ago to quit refined flour so I knew fish pie and all my favorite African small chops made with flour are off the list. I wasn’t going to just sit here and watch these months go by without it. Or have to make fish pie for my family and have to resist the temptation of tasting. So I started finding ways to make a flour-less keto fish pie version.

The flourless Keto fish pie development process

Choosing a non-refined, low-carb flour

First, I thought about a low-carb alternative to refined (white) flour. Immediately, I could pinpoint coconut and almond flour. These two are known to be low-carb, gluten-free but high in fat which is actually great for a low-carb, high-fat diet like the Keto diet. So definitely a win!

I remember trying to use coconut flour as well as almond flour to make chin-chin and discovered that almond flour was easier to work with because it is ‘stickier’ when combined with milk than coconut flour so I decided to go with almond flour for this recipe.

Choosing a binding agent

The reason why white or refined flour is so popular in most cuisines is its ability to bind. Did you know that you can use flour and a mixture of water to make glue? My friend Ngwing’s daughter Kayla made glue from flour for a school project and I thought this was so cool. So I wanted to find a binding agent for my fish pie. If you follow my blog, you know that my number one binding agent at the moment is psyllium husk. For those who do not know, Psyllium is a dietary fiber which is gotten from the Plantago plant and exhibits binding properties. The reason why it is used as a food thickener and binding agent in the food industry. These days, it is used to make swallows/fufu from vegetables like cabbage, eggplant or even butternut squash.

The first time I tried making fish pie with Psyllium as a binding agent, I failed. Woefully!. I quickly discovered that Psyllium alone could not suffice. Then I thought about cheese, as it is used often to make flourless pizza crust especially with cauliflower. Win! I had to go with my favorite cheese – Mozzarella! This cheese is more neutral in taste and easier to work with when properly melted.

Oh man! This was the most difficult part. Remember we are working with almond flour which does not bind as such. The trick is to use completely melted cheese, a got dose of psyllium husk and eggs. I must admit, I didn’t completely melt my cheese so working and rolling the dough wasn’t easy but I managed to work it out. Phew! It was tough!.

Time to experiment – Keto Fish Pie, Take #2

For this pie, I decided to use fish. Just because, I prefer fish to meat pie. I wanted to keep the filling as simple as and as easy as possible to make. Who has time spending countless hours in the kitchen? Not me biko! I used multi-colored bell peppers, 2 tins of sardine and some garlic, white and black pepper. That’s it. When I finished making the filling for this keto fish pie, I realized it could actually be eaten on its own. I shared the different uses for this filling here.

All in all, it took me 30 minutes to get the pie ready to be backed and for a second trial, it was worth it. I must also say this; do not expect to get that real crunchy authentic African fish pie taste. To be honest, it is NOT the same BUT, it is close. This keto fish pie is cheesy and fishy and a wee bit crispy if backed at moderate heat till golden brown. It will definitely satisfy your craving for fish pie for the next couple of weeks. Will I be making this often, NO! Not often but once in a while if I feel like eating meat or fish pie. The authentic fish pie taste CANNOT be substituted. I better tell you the truth.

If you try this recipe, please let me know how it worked for you. Do you have another flourless, keto-approved fish or meat pie recipe you will like toshare. Please comment below. I’ll love to learn your way of making it. This recipe will be on my YouTube channel during the weekend, so be sure to subscribe and share for updates, recipes, food and nutrition education and my own weight loss journey on my VLOG my Zeelicious life.

Now, let’s get right to the cooking.

Flourless Keto Fish Pie

2017-03-30 14:40:05

Serves 6

A healthy alternative to authentic African fish pie. It is low in carbohydrates and high in fats and very suitable for those craving fish pie on a low-carb or Keto diet.

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Hi guys!

I'm Zee, your certified health & weight loss coach. I love Jesus and delicious healthy food. My blog is all about holistic health: the health of the body, soul, and spirit. So I'll be sharing my food, faith, fitness and fashion life with you and cheering you on your journey to a healthier, happier YOU as well.
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Zita Bernice Tiena.

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